Complete Protein
Contains all 9 essential amino acids. High bioavailability.
Raw Swordfish
Fish, swordfish, raw
Low CarbMuscle BuildingWeight LossLow SugarNutrient Dense
🐟
19.7g
Protein per 100g
144
Calories
6.7g
Total Fat
0.0g
Carbs
Quality Score
Protein Energy
High Protein55%
of calories from protein
Great. A balanced source where about half the energy comes from protein.
Fat Ratio
3.0
grams protein per 1g fat
Moderate. Contains a fair amount of fat.
Calories for 30g
220
calories
Standard. Eating 220 calories fits well into a normal lunch or dinner.
Health & Recovery Profile
Heart Health
Moderate"Contains moderate saturated fats."
Saturated Fat (Limit)1.614g / 20g*
Cholesterol (Limit)66mg / 300mg*
Healthy Fats (Mono + Poly)4.2g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
81mg
Electrolyte
Potassium
HIGH
418mg
Electrolyte
Magnesium
29mg
Recovery
Iron
0.38mg
Energy
*Electrolytes support hydration and muscle contraction.
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Compare Raw Swordfish
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Source: USDA FoodData Central
Verified: 2026-03-26